Choosing the right protein sources is key to meeting your daily goals. This list ranks 50+ foods by protein content per serving, helping you make informed choices whether you prefer meat, fish, dairy, or plant-based options.
Whey protein
100g · 400 kcal
protein
Pea protein
100g · 380 kcal
protein
Casein protein
100g · 370 kcal
protein
Seitan
100g · 370 kcal
protein
Spirulina
100g · 290 kcal
protein
Nutritional yeast
100g · 325 kcal
protein
Parmesan cheese
100g · 431 kcal
protein
Hemp seeds
100g · 553 kcal
protein
Chicken breast
100g · 165 kcal
protein
Venison
100g · 158 kcal
protein
Pumpkin seeds
100g · 559 kcal
protein
Turkey breast
100g · 135 kcal
protein
Anchovies
100g · 210 kcal
protein
Bison
100g · 143 kcal
protein
Halibut
100g · 140 kcal
protein
Swiss cheese
100g · 380 kcal
protein
Lean beef
100g · 250 kcal
protein
Pork tenderloin
100g · 143 kcal
protein
Tuna (canned)
100g · 116 kcal
protein
Tilapia
100g · 128 kcal
protein
Peanuts
100g · 567 kcal
protein
Lamb leg
100g · 234 kcal
protein
Salmon
100g · 208 kcal
protein
Sardines
100g · 208 kcal
protein
Cheddar cheese
100g · 403 kcal
protein
Peanut butter
100g · 588 kcal
protein
Duck breast
100g · 201 kcal
protein
Shrimp
100g · 99 kcal
protein
Mackerel
100g · 262 kcal
protein
Cod
100g · 105 kcal
protein
Trout
100g · 168 kcal
protein
Mozzarella
100g · 280 kcal
protein
Almonds
100g · 579 kcal
protein
Sunflower seeds
100g · 584 kcal
protein
Tempeh
100g · 192 kcal
protein
Tofu (firm)
100g · 144 kcal
protein
Chia seeds
100g · 486 kcal
protein
Eggs
2 large · 156 kcal
protein
Cottage cheese
100g · 98 kcal
protein
Egg whites
100g · 52 kcal
protein
Skyr
100g · 63 kcal
protein
Edamame
100g · 121 kcal
protein
Greek yogurt
100g · 59 kcal
protein
Lentils (cooked)
100g · 116 kcal
protein
Black beans
100g · 132 kcal
protein
Chickpeas
100g · 164 kcal
protein
Kidney beans
100g · 127 kcal
protein
Split peas
100g · 118 kcal
protein
Soy milk
250ml · 80 kcal
protein
Quinoa (cooked)
100g · 120 kcal
protein
Tips for Maximizing Protein Intake
- Combine sources: Mix plant proteins (rice + beans) for complete amino acid profiles.
- Prep ahead: Cook proteins in bulk for easy meal planning — check our slow cooker recipes for hands-off batch cooking, or our 30-minute dinners for fast weeknight meals.
- Check labels: Protein content varies by brand, especially for dairy and plant-based products.
- Consider bioavailability: Animal proteins are typically absorbed more efficiently than plant proteins.